Recipes: Caribbean Cooking!

Summer Coleslaw (picture above)

Preparation time: 15 minutes
Serves: 4

Ingredients:
2 carrots, peeled and grated
200g red cabbage, shredded
200g white cabbage, shredded
2 red onions, finely sliced
3 radishes, sliced
200g Rachel’s fat free Natural yogurt
2tsp lemon juice
2tbsp olive oil
1 tsp Dijon mustard
1 tsp chopped fresh parsley
1 tsp chopped chives
1 tsp chopped mint
Salt and pepper

Method:
1. Add all the vegetables in a large bowl. In a separate bowl add the yogurt, lemon juice, oil and mustard and mix well.
2. Add the herbs and mix again.
3. Season to taste.
4. Serve immediately

---

Caribbean Chicken Stew with Cornbread Muffins

Preparation time: 40 minutes
Cooking time: 1 ½ hours
Serves: 4

Ingredients:
Casserole Ingredients:
1 tbsp olive oil
8 chicken thighs, skin on
600g sweet potatoes, peeled and roughly cubed
1 large onion, sliced
2 large carrots, peeled and sliced
3 garlic cloves, crushed
3cm piece fresh ginger, peeled & grated
2 tsp cayenne pepper
1 red hot chilli pepper, chopped finely whole with seeds
1 tsp ground cinnamon
1 tbsp cornflour 300ml vegetable stock, hot
450g Rachel’s Greek Style Coconut yogurt

Cornbread Muffin Ingredients:
30g melted butter – for greasing and frying
165g tinned, drained or frozen sweetcorn
165g spring onion, chopped
1 red chilli, deseeded
140g plain flour, sieved
140g polenta or cornmeal
2 tsp baking powder
50g cheddar cheese, grated, extra for topping
2 large eggs, beaten
280g Rachel’s low fat Greek Style Natural yogurt
100ml milk

Method for the Casserole:
1.Pre-heat oven to 180°C/350°F/Gas Mark 4
2.Heat the oil in a deep pan, ideally an ovenproof casserole dish. Brown the chicken in batches and then set aside. Drain off fat as necessary
3.Gently fry off the onion, carrots and sweet potato until softened. Stir in the garlic, ginger, various spices and chilli and cook for 1 minute
4.Sprinkle over the cornflour and cook for a further minute
5.Remove from the heat and stir in the stock. Add the chicken pieces. Cover and simmer for 1 hour
6.Stir in the coconut yogurt and check seasoning before serving

Method for the Cornbread Muffins:
1.Pre-heat the oven to 180°C/350°F/Gas Mark 4. Brush a muffin tin with some of the melted butter
2.Fry in a small pan the sweetcorn, spring onions and chilli with the remaining butter. Fry until soft and golden
3.In a large bowl mix together the flour, polenta, baking powder and cheese. Whisk the eggs, yogurt and milk, and add these to the bowl with the sweetcorn mixture made earlier
4.Divide the mixture between the muffin holes and sprinkle with the reserved cheese. Bake for 25-30 minutes until brown and firm to touch

Tip: Garnish with a cinnamon stick